Calories: 1147 kcal (or 715 kcal smaller portion)
Macros: 137g Protein, 72g Carb & 36g Fat
My first time trying Hasselback Chicken – but definitely not the last! Wowee! 😋 The cooking technique of Hasselback dates back to the 1700’s where a restaurant in Sweden sliced the back of potatoes and seasoned to embed the flavours. Applying to Chicken, we seasoned and stuffed with Spinach, Ricotta, Salt, Pepper and Paprika. A thing of beauty. But, what really makes this plate pop is the combination of flavours, where the creamy Chicken is balanced with the herby sweet crispiness from the Sweet Potato wedges combined with an absolutely awesome home made Salsa. Bellissimo! 👌🏻
For a smaller portion, drop to 1x Chicken Breast, half the Spinach & Ricotta and 180g of Sweet Potato. This would save you 432 calories, without compromising on the flavours or nutritional goodness whatsoever.
- Free Range Chicken Breast – 525g / 2x Large Breasts
- Spinach (frozen) – 150g
- Ricotta Cheese – 100g
- Sweet Potato – 245g
- Rice Bran Oil – 1x teaspoon
- Dried Rosemary – ½ x teaspoon
- Dired Thyme – 1x teaspoon
- Tenderstem Broccoli – 94g
- Grass Fed Butter – 5g
- To Season & Flavour – Paprika, Sea Salt & Black Pepper
Home Made Salsa:
- Passata with Basil – 50ml
- Crushed Garlic (lazy) – 1x teaspoon
- Diced Onions – 1x tablespoon
- Rice Bran Oil – 1x teaspoon
- Raw Honey – ¼ x teaspoon
- Dried Oregano – ¼ x teaspoon
- Dried Thyme – ¼ x teaspoon
- Dried Basil – ¼ x teaspoon
- Salt – dash
- Black Pepper – dash
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
- Broccoli, Garlic, Onion & Spinach are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium. In addition, Broccoli is a great source of indigestible fibre and has prebiotic benefits for your guts microbiome.
- Spinach is high in niacin and zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
- Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
- Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibability and lower stomach upsets with having a tomato concentrate meal.
- Ricotta – When a cheese maker separates milk or cream into curds and whey, the curds are used to make cottage cheese and the whey is used to make ricotta. Ounce-for-ounce, part-skim ricotta has about half of the fat and calories of part-skim mozzarella and nearly as much protein as egg whites, making it a low-calorie, low-fat and protein-rich cheese.
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